Looking for a green Thai low FODMAP vegan curry? Look no further. I’m super proud of this Thai low FODMAP vegan curry recipe because it tastes exactly like what I ate growing up in Thailand. And the best part is it only takes 25 minutes!
It’s no easy task making a vegan curry on an IBS low FODMAP diet but this low FODMAP green curry tastes like the real deal. Stick around for the details and learn a bit more about this curry:
Let’s cover our bases with the FODMAP notes of all the ingredients in this recipe before we get cooking.
Thai Low FODMAP Curry FODMAP Notes
This low FODMAP Thai curry has got to be one of my new favorite easy low FODMAP recipes. It took me little to no time to whip up this delicious vegan curry and it wasn’t a lot of work either.
I used low FODMAP curry paste, coconut milk, random vegetables in my fridge, and some Thai lime leaves. These are all low FODMAP ingredients with recommended serving sizes advised by Monash’s FODMAP App.
All the information on serving sizes are based on Monash University’s research and lab testing.
Low FODMAP Curry Paste
The base of this low FODMAP vegan curry is a homemade low FODMAP curry paste recipe that’s super versatile. I actually use this curry paste to make a lot of low FODMAP curries.
It’s chili free and not spicy at all. The ingredients to make it are green tops of scallions, ginger, lemongrass, half a bell pepper, half a cup of basil and parsley. It’s garlic-free, onion-free, and has zero fish sauce.
The next ingredient in this curry is coconut milk.
Canned or UHT coconut milk has a low FODMAP serving size of 1/2 cup or 118 ml. I used one can of coconut milk that was about 400 ml or 1 ½ cups for this low FODMAP coconut curry. This makes enough curry for 4-5 people.
Coconut milk does contain moderate amounts of sorbitol so keep within the serving size recommended.
Tip: use 240 ml or 1 cup of coconut milk plus 160 ml or ½ cup of vegetable stock if you don’t tolerate sorbitol. This will add more flavor to the curry without reducing the sauce.
Make your own low FODMAP vegetable stock or buy them:
Fody Foods Vegetable Stock (US)
Bay’s Kitchen Vegetable Concentrate (UK)
Personally, I think easy low FODMAP meals are ones that require little to no effort and are flexible. I love this curry recipe because you can put any vegetable in it or even add vegan protein like firm tofu.
I used the vegetables that were left in my fridge:
- Eggplant: Eggplant is low FODMAP at 75 grams.
- Carrot: Carrots are FODMAP-free!
- Bell peppers: Red bell peppers are low FODMAP at 43 grams and green bell peppers are low FODMAP at 75 grams.
- Sugar snap peas: Sugar snaps are low FODMAP at 14 grams (about 4 pods). More about green beans and FODMAPs here.
Thai curries are usually seasoned with fish sauce or oyster sauce. Both of which are not vegan. Use sweet soy and vegan oyster sauce instead of fish sauce.
Sweet soy is different from regular soy used for sushi. It’s low FODMAP at 2 tablespoons per serving. This recipe uses 2 tablespoons for 4-5 portions of curry which is well within the serving size.
Here are some helpful articles about different soy sauces and their FODMAPs:
Ground Cumin & Kaffir Lime Leaves
The final flavorings in this low FODMAP curry is ground cumin and kaffir lime leaves. Ground cumin is low FODMAP at 1 teaspoon or 2 grams.
Kaffir lime leaves are different from regular lime leaves. Use the zest of one lime if you can’t find these at your local grocers. Kaffir lime leaves are low FODMAP but Monash doesn’t state their serving size .
Finally, the part you’ve been waiting for: How to make this delicious low FODMAP Thai curry at home.
How To Make Thai Low FODMAP Vegan Curry
This vegan low FODMAP curry starts with cooking 4 tablespoons of low FODMAP curry paste with 2 tablespoons of garlic infused olive oil for 1 minute. Add the ground cumin and kaffir lime leaves and saute for another 30 seconds.
Add in the coconut milk, vegetable stock (if using) and water to the pot. Stir everything together and add in the vegetables. Simmer the curry for 20 minutes on medium heat or until the vegetables are soft.
Finally, season the curry with salt, sweet soy, and vegan oyster sauce if you have it. And there you have it! One of the easiest but delicious low FODMAP vegan recipes ready to serve over a bed of white rice or with rice noodles.
It’s as easy as that. The final section of this post is perfect for anyone looking to take their curry cooking skills to the next level.
Tips For Making Any Curry
These tips are handy whether you’re making a regular curry or a low FODMAP vegan curry. I learned this after years of watching my mother make India, Thai and Malaysian curries. The ingredients might vary but the steps are pretty much the same.
- Cook in stages: Asian (Southeast or East Asia) curries are all about layer flavors. You could dump everything in a pot and hope for the best but taking the time to add ingredients in order brings out the best flavors.
- Add vegetables in order or cooking time: potatoes and carrots will take longer than zucchinis or peas. Adding them all at the same time will result in mushy, over and undercooked vegetables. Add harder root vegetables that take longer to cook first and cook them halfway before adding the faster cooking vegetables.
- Level up with curry paste and curry powder: the secret to amazing curry that packs a punch is to use curry paste and curry powder together. Curry paste is the base of aromatic fresh ingredients like ginger or lemongrass. Curry powder is a mix of ground and dried spices. Using both will level up any curry dish like this low FODMAP slow cooker lamb curry.
That’s it from me, folks. I hope you make (and enjoy) this low FODMAP vegan curry version of the famous Thai green curry. Learn how to make your own low FODMAP curry paste or low FODMAP curry powder if you can’t find any at the grocery store.
The blog post also lists a whole bunch of low FODMAP curry pastes you can buy online in the US, Canada, and UK! More recipes like this? Here’s a low FODMAP vegan zucchini rendang! More than 20 Asian inspired low FODMAP recipes here.
Low FODMAP Vegan Curry
This low FODMAP vegan curry is so good, you can't even tell it's low FODMAP. Made with low FODMAP curry paste recipe, this curry takes 25 minutes to make.
- 4 tbs low FODMAP curry paste
- Vegetables of your choice: I used 1 eggplant, 1 carrot, 1/2 cup of snap peas and 1/2 bell pepper
- 1 can of coconut milk (1 1/2 cups coconut milk or 400ml) *see notes
- 1 1/2 cups of water (400ml)
- 1/2 tbs ground cumin
- 2 tbs vegan oyster sauce or 2 tbs sweet soy
- 2 tbs garlic infused oil or ghee
- salt to taste
- Optional but recommended: 5 kaffir lime leaves
Chop the vegetables into smaller pieces.
In a large pot or wok on medium heat, add the garlic oil and saute low FODMAP curry paste for about 1 minute or until fragrant.
Add the ground cumin and lime leaves and saute for 30 seconds.
Add the coconut milk (veggie stock if using) and water.
If using root vegetables like carrots or potatoes: add these first and boil for 10 minutes.
Add the remaining vegetables (softer vegetables that take less time like bell peppers, zucchini, eggplant, snap peas etc.) and cook for another 10 minutes.
Season with vegan oyster sauce, sweet soy, and salt.
Serve over a bed of white rice or with boiled rice noodles!
Coconut milk has moderate amounts of sorbitol. This curry makes 4 portions with about 100ml or 1/2 cup serving. If you don't tolerate sorbitol then reduce the amount of coconut milk to 1 cup or 240ml and use a low FODMAP stock for the remaining 1/2 cup or 160ml.